1. STRONGMAN & PLYOMETRIC TRAINING for LINEMAN
Patrick McHenry
MA, CSCS*D
Ponderosa High School

4. What is the ULTIMATE job of a Linemen?
ALLOWS OTHERS TO DO THEIR JOB!
Protection
1st line of defense
Many more aspects to their job.

5. What is the PERCEPTION of a linemen?
Bigger
sometimes overweight /obese
patch kids in little league
Not as athletic
cannot catch ball
not as fast as the others
do not have good footwork
COULD NOT BE FARTHER FROM THE TRUTH

6. What are the keys to being a good linemen?
Powerful
push the other person off the line
Agile
pull / pass protect
rush / run down QB or running back
Flexible
move from three point stance
drop into pass protection stance
avoid being double teamed
Balanced
maintaining playing position with everything going on around you

7. Areas of Development Footwork Strength: Hand Speed: 1st & 2nd step
Lower body to maintain pad level
accelerate/ decelerate
Upper body to punch
Rotational
Hand Speed:
Infighting
Footwork
1st & 2nd step
Move lateral, backward, arch
quick

8. Flexibility : Balance: Hip / knee / ankle
Allows for triple joint extension
Balance:
Shoulders back/ not leaning too for forward
Head up, weight evenly distributed
Right / left

9. How Do we Develop this?
Strongman Training
PLYOMETRICS
Lifting
Agility

10. Why are strongman & plyometrics effective?
Neurologically, the brain does not recognize individual muscles; It recognizes PATTERNS OF MOVEMENT.
TRAIN THE MOVEMENT NOT THE MUSCLE.
Gambetta

11. Variation of Exercises
“The more exercises performed the greater variety and stimulus to the system.” Torcolacci 1993
“One way to alternate the program is to do a different exercise to develop the same muscle” Yessis 1981

12. Factors effecting Power development
Training experience of athlete
Time of year (pre season / off season etc.)
Variation of exercises
Other factors
multiple joint
speed of movement

13. Why develop POWER
“It appears strength, and especially speed of movement and explosiveness should be emphasized in training for football” Barker et.al.1993
“Power development is paramount to optimal neuromuscular function” Kraemer et.al 2000

14. POWER Defined: “The rate at which work is performed” Komi 2003
“Power is the capacity to do a given amount of work as rapidly as possible” O’Shea 1995

15. “A powerful athlete has explosive strength, exceptional acceleration, and speed.”
O’Shea 1995

16. Do not allow your athletes to develop poor technique.
Smaller gains in that exercise
Less transfer to other performance activities (i.e. Specificity)
Increased likelihood that the athlete will never develop good technique
Increase injury potential
Stone, M.H. NSCA Sports Performance Enhancement Consortium

17. Lifting
Off Season
Pre Season
Multi joint
Ground based

18. Strongman Training Sandbags Tires Medicine balls
Kettle bell lifts (db or sandbags)
Other???

19. Sandbags Link between strength and speed Develops POWER
Can make heavier then medicine balls
Release so you do not have deceleration concerns
Any type of lifts can be done with them

20. Can be used on the field or in weight room
Works on hand strength
SAFE
Different

21. Tires Develop power Have to use correct form / technique
Fun / different

22. Kettle bell lifts Explosive Teaches correct form / technique
Use same muscles as lifts but in a new and unique way
Ground base / full range of motion

23. Plyometics Develop power This is how the game is played: EXPLOSIVE
Triple joint extension (ankle / knee / hip)
Use upper body correctly
This is how the game is played: EXPLOSIVE
Intensity:
Low level vs. High level
8-10 reps reps or less
Jump height
Intensity

24. Upper body
Develop power in lower body and transfer to upper body
Forward or rotational
Lower body
Triple joint extension
Not all jumps are plyometics

28. Limited To your Imagination

29. Ultimate GYM